Monday
Metcon
“Field Trip”
4 Rounds
400m Runs
21 Box Jump Overs
12 Dumbbell Clean & Jerks
Aim
Cardiovascular, Lower Back / Enthusiasm
Mobility
Pigeon Stretch on Box
Tuesday
Strength
20RM Back Squat
*Pick a weight you think you can do 10 reps of and do 2
*This will take about 2 minutes
*Slow and steady, big deep breath EACH squat
Last week of 20RM, go nuts!
Bodybuilding
Slow AMRAP 12-16
12 Floor Press
12m Farmers Carry
12 Bicep Curls
12m Front Rack Carry
Mobility
Bretzel Stretch
Wednesday
Structure
1A) Sled March
3-4 x 50′
1B) Horizontal Rows
3-4 x 8-12
2A) Sled Bear Crawl
3-4 x 50′
2B) Suitcase Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Thursday
Metcon
“Havisham”
3 Rounds
6 Muscle Ups
30 Pistols
9 Hang Power Snatches 55/32Kg
Aim
Skills Development / Humility
Mobility
Capsule Stretch
Friday
Metcon
“Ex Girlfriend”
30/25 Cal Row
20 Bar Facing Burpees
10 Thrusters 50/35Kg
At 10:00 – repeat!
Aim
Power Development / Mental Reset
Mobility
Couch Stretch
Saturday
Metcon
“White Claw”
800m Run
50 Handstand Push Ups
800m Run
Aim
Shoulder Endurance / Patience
Mobility
Shoulder Extension Stretch